DIET & WEIGHT LOSS

5 Day Keto Soup Diet – Low Carb & Paleo

This 5 day keto soup diet is built around the delicious Turbo Atkins Diet Soup that I developed for Women’s World magazine last summer.  Designed for quick weight loss, this plan is easy to execute and doesn’t require a lot of time in the kitchen – and who doesn’t love that idea?!

This highly effective 5 day keto soup diet is perfect for when you want to break through a low carb stall, drop some fast pounds for an event or vacation, or get yourself back on track after a weekend (or longer) of over-indulgence.

What gives this 5 day keto soup diet an edge over other keto fat fasts or even the egg fast is that it gives you the necessary nutrients, antioxidants, and electrolytes to feel your best on keto when losing weight and detoxing.  It does that with plenty of healthy fats, but also provides lots of Sodium, Potassium, Magnesium, Vitamin C, Vitamin K, B vitamins, and even choline – which nourishes your liver so it can burn more fat.

To further maximize fat burning and reduce inflammation, this 5 day keto soup diet allows no sweeteners of any kind, no nuts, and no dairy (except butter which is almost pure fat and shouldn’t affect your progress.)  I know it sounds tough, but the results are worth it!

Who knows – you may find that eliminating some of these things is the key to finally making significant progress towards your goals! Then you can implement some of these changes as you transition back into regular keto, low carb, or even Paleo afterwards.

Ok, it’s tough love time.  I implore you – please don’t email me about how you simply can’t drink your coffee without heavy whipping cream and/or sweetener in it because it’s just so gross without cream, or it makes you SOOPER SAD and ruins your ENTIRE DAY so is it ok if you have it anyway?

You CAN go without if you want it bad enough.  I believe in you.

Or skip the coffee if you have to – just please don’t involve me in your decision making process.  I just plain don’t have time to hold your hand – there are literally thousands of you and my inbox is begging for mercy.

Do some basic problem solving on your own please – I implore you.  If you decide to modify the 5 day keto soup diet plan to suit your personal preferences, great.  You might put cream and sweetener in your coffee and still lose eleventy billion pounds in just three days.  That’s awesome.   I promise you don’t need my permission to make these decisions.

Make it work for you and please be sure to tell us in the comments about what you changed and how it went after the fact so others can benefit from your experience.

These are my recommendations for best results and you don’t have to follow it exactly.

That being said, if you are allergic to eggs – eat tuna salad every day.  If you’re allergic to tuna, make it with chicken instead or eat egg salad every day.  You don’t need me to approve these choices – do what works for you.  Hate avocado?  Have an extra egg or slice of bacon instead.  

I repeat – do not email me asking me to help you figure out these kind of simple substitutions!  I simply don’t have the time to respond and probably will not.

Keep your calories between 1200-1400 per day, and your carbs under 20g – no nuts, dairy or artificial sweeteners is non-negatiable if you’re trying to follow this specific plan.

When I cut those things out I lose twice as fast.  Hopefully you will too – but you’ll never know if you don’t try.

Most of my other free keto weekly meal plans are luxurious compared to this one.  They are designed to help you lose weight in a way that is maintainable longer term so you don’t go crazy from deprivation.  This 5 day keto soup diet plan is different.  It’s not meant to be adopted as a lifestyle change or to keep you going on keto forever – it’s too restrictive for that.

It’s a no frills means to an end – still tasty, but not fancy by any means.

That being said, there is no reason you couldn’t repeat this plan over and over if it works for you.  If variety in your diet isn’t an issue, and you don’t enjoy a sweet keto treat now and then, then you will have zero issues with this plan.  If you don’t enjoy cooking or just don’t have a lot of time – this plan is perfect for you because you make three things and they last all 5 days.

I’m including a daily snack, though if you find you don’t need it then don’t force yourself – but because the soup is low in calories, you will likely need the snack to get through the day.  You can have this snack between breakfast and lunch, or lunch and dinner depending on your preference and schedule.  Or not at all – again that’s up to you.  Feel free to mix and match the snacks or eat the same thing every day if that’s easier for you.

On a side note, you can substitute an extra bulletproof coffee or tea for the snack – the calories will be around the same!

If you want support on this with others who are giving it a whirl, you can check in on the IBIH forums where I’m creating a 5 Day Keto Soup Diet Forum specifically!  I’ll be checking in daily on the forums, as will my assistant Stacey – if you do have questions or concerns, please post them there!

And of course don’t forget to update us on your progress!!!

 

NOTES:  

  1. Some people have said they were a little short on the soup by the end of the week – if that happens, stretch it with extra broth or a little more protein (or make another batch), but don’t add extra veggies to the existing soup or it will change the carb count.  For best results, I recommend portioning out the soup for the week (even if it’s just into 5 containers, each containing your total soup for each day) all at once if possible.  That way you can make sure you’re getting an equal amount of broth and veggies/chicken every day – otherwise you may find that you have mostly broth and nothing else by the last day.  
  2. If you can’t find celery root where you live, you can substitute an equal amount of cauliflower, turnips, jicama, or rutabaga for roughly the same amount of carbs.  
  3. If you can’t find swiss chard, collards are an excellent substitute for about the same amount of carbs – DO NOT SUB KALE FOR THE SWISS CHARD – IT’S TOO HIGH IN CARBS AND CAN IMPEDE YOUR WEIGHT LOSS.  
  4. The keto turbo Atkins soup recipe is linked up throughout this post in what I thought were obvious places but since many of you can’t seem to find it here it is again:

5 Day Keto Soup Diet Plan

 

DAY 1  (1216 calories, 83g fat, 17g net carbs, 84g protein)

  • Breakfast – 2 eggs, 1 tbsp butter, 2 pieces of bacon, 1/2 avocado, unsweetened bulletproof coffee or tea (using 2 Tbsp fat)
  • Lunch – 2 cups IBIH Keto Diet Soup
  • Snack – 2 large romaine leaves, 1/2 cup simple keto egg salad
  • Dinner – 2 cups IBIH Keto Diet Soup

 

DAY 2  (1236 calories, 83g fat, 18g net carbs, 91g protein)

  • Breakfast – 2 eggs, 1 tbsp butter, 2 pieces of bacon, 1/2 avocado, unsweetened bulletproof coffee or tea (using 2 Tbsp fat)
  • Lunch – 2 cups IBIH Keto Diet Soup
  • Snack – Four 5 inch pieces of celery, 1/2 cup easy keto tuna salad
  • Dinner – 2 cups IBIH Keto Diet Soup

Day 3  (1216 calories, 83g fat, 17g net carbs, 84g protein)

  • Breakfast – 2 eggs, 1 tbsp butter, 2 pieces of bacon, 1/2 avocado, unsweetened bulletproof coffee or tea (using 2 Tbsp fat)
  • Lunch – 2 cups IBIH Keto Diet Soup
  • Snack – 2 large romaine leaves, 1/2 cup simple keto egg salad
  • Dinner – 2 cups IBIH Keto Diet Soup

 

DAY 4  (1236 calories, 83g fat, 18g net carbs, 91g protein)

  • Breakfast – 2 eggs, 1 tbsp butter, 2 pieces of bacon, 1/2 avocado, unsweetened bulletproof coffee or tea (using 2 Tbsp fat)
  • Lunch – 2 cups IBIH Keto Diet Soup
  • Snack – Four 5 inch pieces of celery, 1/2 cup easy keto tuna salad
  • Dinner – 2 cups IBIH Keto Diet Soup

 

DAY 5  (1216 calories, 83g fat, 17g net carbs, 84g protein)

  • Breakfast – 2 eggs, 1 tbsp butter, 2 pieces of bacon, 1/2 avocado, unsweetened bulletproof coffee or tea (using 2 Tbsp fat)
  • Lunch – 2 cups IBIH Keto Diet Soup
  • Snack – 2 large romaine leaves, 1/2 cup simple keto egg salad
  • Dinner – 2 cups IBIH Keto Diet Soup

 

Pantry and Shopping Lists

 

Check your pantry for….

  • Dried onion flakes
  • Olive oil
  • Kosher salt
  • Ground black pepper
  • Red wine vinegar

FRIDGE

 

  • Dijon mustard
  • Mayonnaise
  • Lemon juice

Shopping List

  • 16 eggs
  • 1 pound butter
  • 1 package of bacon
  • 2 lbs of chicken breast (you’ll need 4 cups of cooked chicken for the soup)
  • 2 cans tuna fish in water
  • small package sun dried tomatoes (you’ll need 1/4 cup chopped)
  • 8 cups chicken broth or stock (homemade is best, but store-bought is also fine)
  • 3 avocados
  • 1 head romaine lettuce
  • 1 package celery hearts
  • 1 small onion
  • 1 bulb garlic
  • 8 oz white mushrooms
  • 1 large celery root
  • 2 medium yellow squash
  • 1 large bunch of swiss chard (or collards)
  • 1 bunch fresh basil
  • 8 oz green beans
5 Day Keto Soup Diet – Low Carb & Paleo

5 Day Keto Soup Diet – Low Carb & Paleo

If you enjoyed this post, I’d be very grateful if you’d help it spread by emailing it to a friend, or sharing it on Pinterest. Thank you! <3

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